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Archive for February, 2015

Workout Ideas for People with Chronic Joint Pain

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200380515-001Chronic joint pain can keep you from participating in traditional workouts, but it does not have to prevent you from doing all physical activity. The right kinds of exercises might even help to alleviate some of your pain. Keep reading for some workout ideas that you can do to get past your joint problems.

Weight Training

Lifting weights helps you build muscle, which can burn a lot of fat. If your joint issues are in your lower body, you can sit in a chair while you strengthen your upper body. Work with your personal trainer to move through different weight training movements that allow you to build strength throughout your body without putting too much pressure on your joints. Building strength in the muscles around the affected joint can often improve the mobility of that joint. Strengthening these muscles also increases the joint space thereby improving flexibility.

Low-Impact Cardio

Even people with chronic joint pain should aim to get 30 minutes of cardiovascular exercise at least three times a week. Depending on where your joint issues are, you can walk, bike, swim, do tai chi, or do water aerobics. Exercising in the pool is a great option for people with joint pain because it takes the stress off of these areas. You can work with your trainer to find the best kind of low-impact cardio workouts for your needs.

Yoga

Yoga is another beneficial workout for people with chronic joint pain. Pairing breathing with stretching movements helps you build strength, gain flexibility, and improve your balance. You can start off with simple yoga movements that help you gain strength and stamina.

Range-of-Motion Exercise

Practicing range-of-motion exercises can help to alleviate your joint pain. Work with your personal trainer to find the best range-of-motion exercises that decrease your stiffness and make it easier to move.

At Personal Training Institute, we work hard to find exercises that cater to our client’s needs so they can work toward a healthier lifestyle. Our Tucson fitness center is here to help you achieve your exercise goals. To learn more about our personal trainers or our fitness center, call (520) 297-8280.

Are You Overtraining? Three Ways to Tell

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sb10065035be-001Although physical activity is an extremely important aspect of a healthy lifestyle, it is possible to train too hard. If you notice any of the following problems, it could be a sign that you are overtraining.

Your Muscles Are Constantly Sore

Most people experience sore muscles after a workout, but this soreness should fade away within a few days. If you have persistently sore muscles, you might not be giving your body the chance to rest properly in between workouts. If you are still very sore from your previous workout when starting the routine again; you need more recovery. Working with a personal trainer can help you find the perfect balance between workouts and rest days.

You Are Getting More Infections or Injuries

If you are training your body too hard, you might notice that you are getting more infections or injuries than you once did. Making your body more susceptible to infections and injuries can lead to some major health issues. It is really important to avoid overtraining to avoid unnecessary problems.

You Are Irritable or Depressed

Overtraining can also affect your mental health. If you tend to be more irritable or depressed on a regular basis, it might be the result of overtraining. Talk to your personal trainer about your problems so he or she can find a better routine for you.

You Cannot Sleep or Eat

Overtraining could also lead to insomnia. If you are having difficulty sleeping, it might be because you are spending too much time in the gym. Nutrition is an important element of your training routine. If you are training so much that you have lost your appetite, it could be ruining your efforts.

At Personal Training Institute, we can help you find the perfect balance between nutrition and exercise so you see your ideal results. With the help of our personal trainers, you can figure out exactly how much exercise you need to improve your health and wellness. To learn more about our services, visit us online or call (520) 297-8280.